Have you ever tried Zen meditation? Sitting cross-legged on the floor seems useless because you’re thinking about the same old stuff. What if I told you it’s possible to align your thoughts and nourish your soul with peace and restfulness? The right meditation techniques can help you achieve this!

If you ever wanted to embark on a journey to find your inner peace and couldn’t do so, you’re at the right place. This beginner guide on practicing zen meditation will equip you with all the tips to start. 

Let's break down meditation and empower you to find your inner zen.

What is Zen Meditation?

Ever wonder what people get from a leg-crossed posture with closed eyes? Zen Meditation is a generational practice that improves brain health and the overall well-being of individuals. Sitting in complete silence trains the brain to focus and redirect thoughts. 

Apparently, Zen meditation involves breathing and repeating the same phrase repeatedly. The fMRI scans showed that it improves brain functionality and mental health. Depending on the meditation chosen, it can help reduce anxiety and stress, align thoughts, and focus. 

The main essence of Zen meditation is to be present in the moment. 

Specifically, Zen meditation, or Zazen, is a sitting meditation with open shoulders, an upright spine, and following the breath.

Benefits of Zen Meditation

From relaxing to improving emotional resilience, meditation has a diverse range of benefits for mental as well as physical health. Here are some benefits you’re more likely to get from meditation;

• Reduce symptoms of anxiety and stress

• Help to get control over thoughts and focus 

• Improves concentration 

• Emotional stability and resilience 

• Helps to stay calm 

Integrating Zen meditation into your morning routine can help you experience these super-effective benefits. 

Want to know how to get started with meditation? Scroll down for a step-by-step guide on how to practice Zen meditation. 

How to Get Started with Zen Meditation?

1. Create a Sacred Space

Choose a quiet and peaceful corner of your home for meditation. Sitting in this corner, you must forget all your worries and stay calm and at peace. This is exactly what I did when I incorporated meditation into my routine—a corner in my bedroom, right beside the window, to see greenery as well. 

You can also go one step ahead and add an essential oil diffuser, soothing artwork, and candles. The end goal is to cut distractions and make yourself feel comfortable. 

2. Choose a Meditation Technique

The next step is to find the meditation technique that best suits you. Multiple techniques include mindfulness meditation, guided visualization, or loving-kindness meditation. While starting, experiment with different meditation techniques until you find the one that brings focus and peace. 

If you are unsure which to choose, start with heart-based meditation - gratitude-driven or loving kindness - as these are easy to start. 

I’ve guided meditation recordings on my exclusive Mindful Space and Aura (use my Aura link for 30 days of free access). Feel free to try one of these platforms and practice the available meditations.

3. Start with Short Sessions

Don’t aim for long but inconsistent sessions. Aim for short sessions that are easy to practice for someone starting. You can start with 5 minutes a day and gradually increase the duration. 

Staying consistent is more important than duration. So, take baby steps every day to train your brain to focus. 

Meditation is something everyone can do. And here’s how you can do it, too:

1. Go to your allocated place. 

2. Set a timer to know how long it’ll take. 

3. Take a position, cross-legged on the floor, kneel, sit in a chair, or take whatever posture you’re comfortable with. 

4. Close your eyes and take a deep breath. Feel your breath to stay focused. 

5. Notice when your mind gets distracted. When you notice that, return your attention to breathing again. 

6. Open your eyes and notice your surroundings. Notice how your body is feeling right now. Also, pay attention to your emotions and thoughts. 

7. Repeat the same process a few more times until the timer beeps. 

Tips for Maintaining a Consistent Practice

Started with enthusiasm, and after a week, all the energy disappeared. Did it happen? Meditation won’t be helpful if you don’t practice it consistently. So, here are some tips to stay on track;

Establish a Routine

First, set a time of day for practice. You can either practice meditation in the morning to stay positive all day or declutter your mind before bed and enjoy a peaceful sleep. But stick to a routine to make it a habit. 

Be Patient and Gentle with Yourself

Don’t set unrealistic expectations and make your body feel tired. If your mind is distracted for a long time, it won’t focus instantly. Don’t be hard on yourself. You can always focus back on your meditation. 

Be gentle to your body and celebrate for showing up every day. Be proud of yourself for making time for your self-care.

Seek Guidance and Support

However, if you’re stuck and don’t know what to do, it’s good to get help. You can join meditation groups to get expert help and guidance. Their experience will bring valuable insights. 

Don’t know where to get help?  I offer regular live sessions and a growing playlist of meditation that you can use in your practice. Make sure to check them out!

FAQs

How can I practice Zen meditation at home?

You can easily practice Zen meditation at home. Find a quiet place and sit peacefully. Take deep breaths for a few minutes to focus and concentrate. 

What is Zen's idea of self?

Zen’s idea of self is not to escape but to be present and live fully. The Zen idea of life also preaches letting go of the ego and opening to the universe's wisdom. However, the concept is purely subjective.

What is Zen in everyday life?

Zen is a Buddhist meditation practice that helps one stay present. In everyday life, it’s a feeling of peace and oneness. 

Wrap Up

That’s all about how to practice Zen meditation. Practicing meditation seems like a burden, but with this beginner guide, you can start it now. Remember that meditation is a long journey; you’ll learn along the way. So be patient and enjoy the process. 

Don’t make it a burden for yourself. Take it slowly to find your inner peace.